Abs, legs & glutes

For this first workout, we'll be focusing on the abs and legs with core work and squats.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

We'll start with a short workout. Take the time to get into the proper position, understand the exercises and feel the muscles you're working.

Congratulations on a great session! You may feel sore tomorrow. Don't panic! It's normal. You might try doing a few gentle stretches tomorrow.

Core work to strengthen your abs, plus lunges for your glutes.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

We'll continue with a short workout. Take the time to get into the proper position, understand the exercises and feel the muscles you're working.

We'll be doing three rounds, but you can stop at two if you need to!

A little bit of everything for a complete workout. Plus, we've also sneaked in some cardio.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

We'll start with a short workout. Take the time to get into the proper position, understand the exercises and feel the muscles you're working.

You finished your first week! Ready to start the second? Stay hydrated and do some stretches if you feel like you need them.

We'll do Circuit 1 but hold the positions for longer.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

The intensity gradually increases. Remember to listen to your body. Take longer breaks if you need them.

This is a tough workout! Well done. I recommend giving yourself a day off between workouts. Tomorrow, go for a walk or jog.

We'll do Circuit 2 again but hold the positions for longer.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Remember to take small sips of water during your recovery breaks.

Did you go for a run or walk yesterday? That's great - you'll reach your goals even faster. If not, no worries! This workout is a sure-fire way to blast calories and get stronger.

We'll do Circuit 3 again but hold the positions for longer.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Remember to breathe and always work out in a ventilated area.

Congratulations! You just finished the second week! You should already be starting to see results.

You'll do 45 seconds of each exercise! Remember to listen to your body. Adapt to how you're feeling for each exercise.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

The intensity gradually increases. Remember to listen to your body. Take longer breaks if you need them.

This workout is usually quite intense. You may need extra hydration and stretching. If you want to reach your goals faster, don't neglect your diet!

You'll do 45 seconds of each exercise! Remember to listen to your body. Adapt to how you're feeling for each exercise.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Remember to take small sips of water during your recovery breaks.

Did you go for a run or walk yesterday? That's great - you'll reach your goals even faster. If not, no worries! This workout is a sure-fire way to blast calories and get stronger.

You'll do 45 seconds of each exercise! Remember to listen to your body. Adapt to how you're feeling for each exercise.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Remember to breathe and always work out in a ventilated area.

This workout is usually quite intense. You may need extra hydration and stretching. If you want to reach your goals faster, don't neglect your diet!

A few new exercises will keep your body on its toes to help you get better results and improve your fitness level!

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Plyometric exercises will crank the intensity up a notch or two. Remember to listen to your body. Take the time to set up properly and take breaks if you need to.

This is a tough workout! Well done. I recommend giving yourself a day off between workouts. Tomorrow, go for a walk or jog.

This is the same workout as the previous one, but you'll be holding the exercises for longer.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Remember to take small sips of water during your recovery breaks.

This is a tough workout! Well done. I recommend giving yourself a day off between workouts. Tomorrow, go for a walk or jog.

You'll do each exercise for one full minute. Ready?

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Remember to breathe and always work out in a ventilated area.

This is a tough workout! Well done. I recommend giving yourself a day off between workouts. Tomorrow, go for a walk or jog.

We'll do a few more plyo exercises for this workout because we know how much you love them! There are fewer exercises, but you do each for longer.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

It's an intense workout to get your heart pumping and your legs and glutes burning.

Did you go for a run or walk yesterday? That's great - you'll reach your goals even faster. If not, no worries! This workout is a sure-fire way to blast calories and get stronger.

This workout is all about the abs!

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Take the time to recover between sets! Remember to breathe and stay hydrated!

This is a tough workout! Well done. I recommend giving yourself a day off between workouts. Tomorrow, go for a walk or jog.

This workout is focused on the lower body. Hang on tight!

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

It's an intense workout to get your heart pumping and your legs and glutes burning.

This workout is usually quite intense. You may need extra hydration and stretching. If you want to reach your goals faster, don't neglect your diet!

This workout will be less focused on cardio and more on building strength.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Your muscles are going to feel the burn a little... or a lot! You can adapt to your level by adjusting how long you do the exercises and increasing the recovery times.

Did you go for a run or walk yesterday? That's great - you'll reach your goals even faster. If not, no worries! This workout is a sure-fire way to blast calories and get stronger.

This workout is all about the abs!

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Take the time to recover between sets! Remember to breathe and stay hydrated!

This is a tough workout! Well done. I recommend giving yourself a day off between workouts. Tomorrow, go for a walk or jog.

A mix of everything! Good luck!

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

The home straight You've made it - it's your last workout! You can do the three workouts from this week along with skipping rope, walking or jogging to boost your cardio even more.

This workout is usually quite intense. You may need extra hydration and stretching. If you want to reach your goals faster, don't neglect your diet!